Lie down on the floor or mat, and roll onto your side.
Bend one leg to be slightly behind you. Bend the other one forward.
Outstretch your arm with your elbow straightened.
Position the roller under your biceps.
Leverage your core muscles to maneuver yourself back and forth over the roller, moving the roller back and forth between your elbow and shoulder. Don’t place too much pressure on biceps tendon near the shoulder.
Perform approximately 10 complete rolls (back and forth).